(picture from Mental Health Foundation Exec Summary 2006)

I coined this term recently while debating the reasons why some people seem unable to take on board what my partner termed “common sense”. We are bombarded with information as to how good nutrition and moderate exercise can prevent and combat many diseases such as heart, disease, cancers, those caused by obesity eg type-2 diabetes etc.

And yet, people continue to ignore this advice. They make extremely unwise choices. I’m not talking about the occasional blow-out meal or even binge-drinking weekend. It’s the relentless daily diet of processed foodstuffs consumed, despite the evidence seen in mirrors and provided by ever-tightening waistbands.

Someone we know, feeling a blood-sugar dip, had driven a round trip of 3 miles to buy a hot chocolate drink from McD’s. “That was an expensive hot chocolate” I had replied. They explained they had done it for “quickness”, and after retrying to make my point, I realised we didn’t appear to be speaking the same language at all. Why was that?

In addition to being assailed by positive nutritional advice, we are also battered by marketing from those food manufacturers and retailers. The ability to filter these messages and choose what will provide the best outcome is what I now call Nutrition Intelligence or Nutrition IQ.

If the baseline is 100, that would be someone who eats adequately, not gaining or losing weight or muscle and fat. They would have an intake of sufficient nutrients to maintain a basically healthy body. I guess there would be freely available and affordable foods and water.

Of course, when there are adverse factors and nutritional needs change, an above-100 score would be needed. Also, many people would wish to aim for optimal health – not just coping. I believe we mostly have that innate intelligence but the above-mentioned marketing negates it. As does the lack of relevant education and guidance.

This latter part is where my role fits into the equation as I can provide support until somebody’s own knowledge has caught up with their needs.

I deliberately use the term “somebody”, as I think it is a whole-body knowledge development that may be required. Our gut and other organs tell us what is needed – and we just need to listen!

Among Omega 3s, what are DHA, EPA, and ALA, and how do they differ?
DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are the two main “long chain” Omega 3 fatty acids that are found primarily in algae and fish. ALA (alpha-linolenic acid) is the main “short chain” Omega 3 fatty acid found primarily in plants such as flaxseed, chia, and others. Most of the proven benefits of Omega 3s have been linked to DHA and EPA rather than ALA, but ALA can have some additional benefits in the body.

Omega–6 fatty acids play a crucial role in brain function, and normal growth and development. As a type of polyunsaturated fatty acid (PUFA), omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system. www.umm.edu/health/medical/altmed/supplement/omega6-fatty-acids

Omega 7, known as palmitoleic acid, may appear to have ‘minor’ status in the world of monounsaturated fats but its health benefits are definitely not minor. Omega 7 helps regulate fat and blood sugar metabolism (in adipose tissue and in the pancreas). In vitro studies suggest that omega 7 helps improve the function of the insulin-producing beta cells of the pancreas. And when it comes to the skin, omega 7 is no ‘minor leaguer’…it is a major fatty acid in epithelial cell membranes – this means skin, blood vessels and mucous membranes. The presence of omega 7 in the epithelial cell membrane plays a protective role including inhibiting bacterial growth, as well promoting tissue recovery and healing. Research specifically on sea buckthorn oil, (which contains 30-40% omega 7), shows its role in improving eczema, acne, oral and stomach ulcers, and vaginal irritation/dryness. Dietary sources of omega 7 fatty acids include wild salmon, macadamia nuts and sea buckthorn berries. https://ashleykoff.wordpress.com/2010/07/20/omega-5-and-7-%E2%80%93-are-they-in-you/

TRUST YOUR GOOD DECISIONS EACH AND EVERY DAY

FAQs

Eating better begins with a diet rich in fruits and vegetables. Plant-based diets can be lacking in good omega 3s, which generally only come from fish. Scientific studies have demonstrated: heart, brain and eyes benefit from omega 3 fatty acids*. However, some people do not consume sufficient amounts of essential omega fatty acids in their diets. This is where Juice Plus+ Omega Blend comes in: The Juice Plus+ Omega Blend closes the gap between what we should eat and what we actually eat every day. The convenient dosage capsules contain a balanced mixture of carefully selected oils from vegetable sources. They provide the body with valuable omega 3, 5, 6, 7, and 9 fatty acids.

Why do we use algal oil in Juice Plus+ Omega Blend rather than fish, like many other Omega 3 products do?

The algal oil in Juice Plus+ Omega Blend comes from a microalga Schizochytrium, which is grown specifically
for its rich DHA and EPA content. Fish actually get their DHA and EPA from eating algae, so we like to say that we are just cutting out the middle fish and going to the original plant source.Does the algal oil come from the open ocean, and should I be concerned therefore, about ocean contaminants in the algal oil?
No. The algal oil that we use in Juice Plus+ Omega Blend comes from algae grown in a contained and
controlled environment, so that it is free of any contaminants.

It’s never too late to improve your health:

“The size of the improvements is clinically significant, as the reduction in total cholesterol that we observed in the full cohort is estimated to be equivalent to a weight loss of 4 kg and an 8% to 9% reduction in CVD risk [48,49]. In the subset of participants who had elevated systemic inflammation at baseline, the reduction in total cholesterol was equivalent to a 9 kg weight loss and an 18% to 19% reduction in CVD risk [48,49].

Do you find yourself too hungry? Torn between eating and waiting a ‘sensible’ time until your next meal?

It could be your trouble is a lack of satiety, the regulatory system that lets you know when you’re full and reduces your drive to keep eating. (We’re not talking about your stomach being full-up; that’s an issue for another article.)

Some of the foods that we eat are calorie dense, for example, bread and other starchy foods which also have a low fibre content, especially if they have high sugar too. Yes, cake is a prime suspect. In fact, all foods with a high glycaemic index will leave you needing refuelling relatively quickly.

To combat this, we need to eat foods that take longer to digest, and by staying longer in our intestines turn-off the messages to our brain to hunt for food. Our body then produces “Leptin (from Greek λεπτός leptos, “thin”), the “satiety hormone”, a hormone made by adipose cells that helps to regulate energy balance by inhibiting hunger. Leptin is opposed by the actions of the hormone ghrelin, the “hunger hormone”. Both hormones act on receptors in the arcuate nucleus of the hypothalamus to regulate appetite to achieve energy homeostasis. In obesity, a decreased sensitivity to leptin occurs, resulting in an inability to detect satiety despite high energy stores.” (Wikipedia)

Starchy vegetables are great for this, and the water content also helps keep you feeling full for longer. Sweet potatoes and other tubers are ideal. One product found in starchy roots is Glucomannan which in short, is a water-soluble dietary fibre. Glucomannan is a sugar made from the root of the konjac plant (Amorphophallus konjac). Glucomannan powder, capsules, and tablets are used as medicine for constipation, weight loss in adults and children, type 2 diabetes, blood sugar control, and lowering cholesterol.
Like other soluble fibres, it is used to promote weight loss.

Glucomannan takes up space in the stomach and promotes a feeling of fullness, thereby reducing food intake at a subsequent meal. It delays emptying of the stomach, contributing to increased satiety
Like other soluble fibres, it reduces the absorption of protein and fat. It also feeds the friendly bacteria in the intestine, which turn it into short-chain fatty acids like butyrate, shown to protect against fat gain.
Feeding the friendly gut bacteria may also have other benefits, and some studies have shown a correlation between altered gut bacteria and body weight. Glucomannan is different from other soluble fibres due to it being even more viscous, which makes it particularly effective.
It is especially effective when combined with a weight reducing diet.🍅🍈🍊

At last! This has today made the main item on the BBC news. What they don’t say is that you’ll also be living a healthier life – and a happier one.

“Eating loads of fruit and vegetables – 10 portions a day – may give us longer lives, say researchers.

The study, by Imperial College London, calculated such eating habits could prevent 7.8 million premature deaths each year.

The team also identified specific fruit and veg that reduced the risk of cancer and heart disease.

The analysis showed even small amounts had a health boon, but more is even better.

A portion counts as 80g (3oz) of fruit or veg – the equivalent of a small banana, a pear or three heaped teaspoons of spinach or peas.

The conclusions were made by pooling data on 95 separate studies, involving two million people’s eating habits.

Lower risks of cancer were linked to eating:

green veg (eg spinach)

yellow veg (eg peppers)

cruciferous vegetables (eg cauliflower).

Lower risks of heart disease and strokes were linked to eating:

apples

pears

citrus fruits

salads

green leafy vegetables (eg lettuce)

cruciferous veg

The results, published in the International Journal of Epidemiology, also assessed the risk of dying before your time.

Compared with eating no fruit or veg a day, it showed:

200g cut the risk of cardiovascular disease by 13% while 800g cut the risk by 28%

200g cut the risk of cancer by 4%, while 800g cut the risk by 13%

200g cut the risk of a premature death by 15%, while 800g cut the risk by 31%

The researchers do not know if eating even more fruit and veg would have even greater health benefits as there is little evidence out there to review.

Dr Dagfinn Aune, one of the researchers, said: “Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system.

“This may be due to the complex network of nutrients they hold.

“For instance, they contain many antioxidants, which may reduce DNA damage and lead to a reduction in cancer risk.”

However, many people struggle to even eat the five a day (400g) recommended by the World Health Organization.

In the UK, only about one in three people eats enough.

Dr Aune said the findings did not mean the five-a-day message needed to change.

He told the BBC: “There are many different considerations if changing policy, it’s not just the health effects – is it feasible?

“But our findings are quite clear in that they do support five a day, but there are even some further benefits for higher intakes.”

Dr Alison Tedstone, chief nutritionist at Public Health England, said: “The five-a-day target is the foundation of a healthy balanced diet and is an achievable way to help prevent a number of diseases.

“Whilst consuming more than five portions of fruit and vegetables a day may be desirable… adding pressure to consume more fruit and vegetables creates an unrealistic expectation.”

Not all of the 95 studies that were analysed fully accounted for other aspects of lifestyle, such as exercise levels, that could also play a role in prolonging lives.

We are all too familiar with the ‘eat five a day’ phrase. Yes, we’re talking about fruit and vegetables. We are told time and time again how important it is to get your five a day for a thriving body and mind and the stats do back it up. Eating more vegetables reduces heart disease, obesity, type two diabetes and can even protect against certain types of cancers. So it’s a no brainer really – but how can you actually get more fruit and vegetables in your diet?

1. Make fresh juices and smoothies.

This is such an easy win when it comes to getting a large hit of fruit and veg into your system AND tastes delicious. For ultimate veggie hit, go for a green machine packed with spinach, kale, avocado, apple and ginger. Or if your palate prefers something sweeter, blend some berries with mango, almond milk and honey. Essentially – any combination works, so have fun experimenting and enjoying so much vitamin goodness!

2. Replace carbs with vegetables

Another very easy change that you could make to your favourite meals. Replace pasta with courgetti or another vegetable spiralised – butternut squash works particularly well too. Swap in your potatoes for a big pile of greens – perhaps steamed kale, spinach and chard sprinkled with sesame seeds! Instead of rice, why not chop up lots of colourful root vegetables and roast them in the oven with herbs and olive oil. If you find that vegetables don’t fill you up as much as carbs, remember you can eat MORE veg! Low calorie content means more free reign to eat the vegetables you love – winning!

3. Create delicious salads

Explore salad options – there are thousands. Whether you’ve got a warm salad, cold salad, dressing or no dressing, I think you’ll be surprised at how many options there are out there. Salads can be made up of so many elements; we’re not talking lettuce and a bit of cucumber here! Roasted vegetables could compliment a bed of spinach with sweet balsamic vinegar. Or crispy kale with chestnuts, bacon and roasted sweet potato. Try any combo with any dressing and sprinkle with pumpkin seeds for a speedy iron hit.

4. Eat vegetables that are in season.

Every month there are particular fruit and veg, which are ripe, ready and in season. Essentially – they are at their prime! The best seasonal veg in January and February are carrots, kale, cabbage, leeks, brussel sprouts and cauliflower. These alone provide so many vegetable options – cauliflower rice for example or sautéed cabbage and kale with garlic.

5. Find different ways to eat old favourites.

Sure you like potatoes – but have you tried straying away from your usual boiled pots and making them into a delicious salad with herbs and cherry tomatoes? You might be a fan of cucumber, but have you thrown them together with sweet orange pieces and roasted nuts in a salad? There are so many ways to eat your favourite veg. Go out of your way to find out how you could eat them differently! Think outside the box!

6. Make sweet treats with a dose of fruit and vegetable.

This is a sneaky way to get the good stuff into your body. I recently whipped up some brownies and chucked in a punnet and a half of raspberries. Simple!!

7. Eat chunk dips

I am obsessed with a chunky guacamole or salsa. If you make these dips fresh, they are PACKED with vegetable goodness. Make a guacamole from scratch with avocado, limes, ground pepper and cherry tomatoes or cut up beef tomatoes to create a salsa. Don’t stop there – you could also make your own beetroot dip or hummus.

8. Go vegetarian one day a week

This will force you to be more creative with your vegetables! Cook up a vegetarian alternative to your favourite meal, such as curry or shepherds pie. Cut out the bacon and sausages in your morning breakfast and replace with mushrooms and tomatoes. Go veggie for the day and you’ll be full of way more than your five a day!!

9. Try vegetables you’ve never eaten before!

Have you ever cooked with chicory, radishes, turnips or artichokes? Those are just some of the more unusual vegetables but it could be as simple as eating an aubergine if you’ve never tried one before. Open your taste buds to more veggie variation!

10. Add spinach

You can add spinach to pretty much anything to boost your vitamin intake. Smoothies, pasta, breakfast, curries, stews, salads – you name it, you can add it!

Red beets are rich in the amino acid, betaine. Because it works as a kind of anti-depressant, betaine not only helps dopamine production but also gives your morale an added boost.

Bananas, blueberries, strawberries and prunes all contain an amino acid called tyrosine. Tyrosine prompts dopamine production in your brain.

High in the antioxidant quercitin, apples can prevent neurodegenerative diseases as well as stimulate dopamine.

Folate also helps produce dopamine. Leafy greens, broccoli and cauliflower are all vegetables high in folate. Eating them raw gives you adequate amounts of the nutrient. Lentils, chickpeas, black beans, and papaya also contain folate.

High in amino acids, eating proteins will help trigger dopamine production and stimulate your metabolism. Eggs, fish, poultry and red meat are all rich in protein. Fish has the added benefit of being high in Omega 3 fats, which contributes to brain function. Try to buy organic versions that are free from antibiotics, hormones and pesticides.

“There was uproar amongst the chattering classes in the middle of August as the Department of Health slipped out a very watered down version of the Childhood Obesity Strategy. What had been hailed as one of the most important pieces of legislation by the previous Prime Minister Mr Cameron had effectively been sidelined by the new incumbent Mrs May. But what’s the issue? Why should it take a Government and legislation to bring the current epidemic of childhood obesity under control? Why can’t people just eat properly and exercise enough to work off the calories they have consumed? The first answer that nearly always tops the pile is ‘it’s too expensive to eat healthily’. Poppycock. It’s cheaper to buy fresh food and prepare it yourself than pay for the privilege of someone else preparing it and half cooking it. So if it’s not price what is it? Laziness, lack of awareness, lack of time, a lack of understanding what calories are being consumed and how much is being burnt off? Or a combination of any or all of these? …

“Using the ‘steps needed’ calculation, a daily diet of breakfast cereals, ready made lasagne for lunch, sandwich for tea, a few treats through the day and a can of coke and the number of steps to work it off is over 11,000. Quite a task if the child is confined to the house. The answer to this predicament is simple. Achieving it isn’t. There has to be a wholesale change in how and what we feed our children combined with a concerted effort to get them to be more active. Getting our children involved with preparing fresh food at home and becoming more active would be a great place to start. It really doesn’t matter whether food is organic, nonorganic, in season or travels half way around the world before arriving on their plates. They are refinements for the future. What is important now is that they eat something better than a ‘ping’ meal smothered in sauce laden with preservatives and calories. “